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Exercises to Treat ED

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Erectile Dysfunction:

Erectile dysfunction is the inability to keep an erectile firm enough to have sexual intercourse. Many men experience it during times of stress or it can be related to health problems such as   cardiovascular diseases, diabetes, hypertension, obesity, hormonal imbalance etc. 

Treatment: 

There are different types of treatments available including these:

  1. Medications:

The oral medications stimulate blood flow to the penis. These oral medications are avanafil, sildenafil, alprostadil.

Testosterone therapy is also available if someone has low testosterone levels. 

  1. Talk therapy:

As many psychological factors can cause erectile dysfunction like stress, anxiety etc., so it may be cured through talk therapy.

  1. Vacuum pumps:

In this treatment, a vacuum pump is used to stimulate an ejection, the blood is drawn in the penis and hence erection is reached.

Exercises to Improve Erectile Dysfunction:

There are three erectile dysfunction exercises:

  1. Aerobic exercise:

Aerobic exercises increase heart and breathing rate. It includes many types of exercises from football, running, and badminton to spinning, dancing, and swimming.

Aerobic exercise improves erectile dysfunction by lowering blood pressure. Nitric oxide is the key agent in increasing erection as it dilates the blood vessels in the penis. So aerobic exercises increase Nitric oxide production. Other ways of improving erection are:

  • Reduction of low-density lipoprotein cholesterol and an increase in high- density lipoprotein
  • Reduction of body weight 
  • Increase in insulin sensitivity
  1. Resistance training:

Resistance training such as weightlifting improves cardiovascular health, weight loss, and helps in the management of diabetes.

  1. Pelvic floor exercises; Kegels:

Kegels or pelvic floor exercise strengthen the pelvic floor muscles which support the bladder, bowel, and improve sexual function. There are three types of Kegels exercise:

  1. Activating pelvic floor muscles:

 The process is to lie down with knee bent, the feet flat on the floor and arms by side. Then exhale and squeeze the pelvic floor muscles, inhale and then release for a count of three.

  1. Sitting pelvic floor activation:

Sit with the arm at the sides and feet flat on the floor, hip-width apart. Then activate the pelvic floor muscles for a count of three but ensure that the stomach, buttocks, and leg muscles are not contracting. 

  1. Standing pelvic floor activation:

Stand straight with arms by the sides and feet hip -width apart. Use the above technique to activate the pelvic floor muscle. 

Pilate Exercises:

There are the following types of plate exercises:

  1. Knee fallouts:

Knee fallouts are perfect add-ons to Kegel exercises. All a person needs to do is lie on the floor with the knees bent and feet on the ground. Engage the pelvic floor muscles and slowly lower one knee sideways towards the ground then keep both feet on the ground and lower your knee as far as possible. Then repeat it with the other knee.

  1. Supine foot raises 
  2. Pelvic curl: 

Lie on the floor, keep the hands by your sides, bent the knees and feet on the ground. Engage the pelvic floor muscles and lift the buttocks into the air, the weight of the body should be on the shoulders. 

Bottom Line:

Many options exist which can improve erectile dysfunction including medical treatment, natural remedies and certain exercises. These exercises include aerobic exercise, Kegels, resistance training, etc. The main purpose of these exercises is to strengthen pelvic floor muscles, increase the blood flow to the penis, and improve erection. Kegels target the bulbocavernosus muscles. There are certain types of pilate exercises that can also help to improve erectile dysfunction.  

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